Introduction

If you’re craving a seafood dish that’s both elegant and easy to make, this Gluten-Free Monkfish Roasted With Herbs and Olives is the perfect choice. Often called the “poor man’s lobster,” monkfish has a firm, meaty texture and mild flavor that lends itself beautifully to roasting. This dish combines tender, flaky monkfish with aromatic herbs, juicy olives, and a hint of garlic for a Mediterranean-inspired flavor profile that’s both refreshing and deeply satisfying.

Monkfish is rich in protein and low in fat, making it a nutritious choice for those looking to enjoy a light, lean seafood dish. The olives bring healthy fats and antioxidants, while fresh herbs like thyme, rosemary, and parsley add both fragrance and flavor, making this recipe a wholesome and gluten-free option for dinner.

With minimal prep and cook time, this roasted monkfish recipe is ideal for busy weeknights or for impressing guests at a dinner party. Plus, it’s naturally gluten-free, making it accessible for those with dietary restrictions. Let’s dive into this delightful, healthy seafood recipe!

Ingredients

For the Monkfish:

  • 1 lb monkfish fillets, trimmed
  • 3 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 teaspoon fresh thyme leaves
  • 1 teaspoon fresh rosemary, chopped
  • 1/2 teaspoon lemon zest
  • 1/2 cup Kalamata olives, pitted and halved
  • 1 tablespoon capers, rinsed and drained
  • 2 cloves garlic, minced
  • 1/2 cup cherry tomatoes, halved

For Garnish:

  • Fresh parsley, chopped
  • Lemon wedges

Step-by-Step Instructions

1. Preheat the Oven

Preheat your oven to 400°F (200°C). Place a roasting pan in the oven to heat as you prepare the ingredients.

2. Prepare the Monkfish Fillets

Pat the monkfish fillets dry with paper towels to remove any excess moisture. This will help them sear and develop a golden crust when roasted.

3. Season the Monkfish

In a small bowl, mix the salt, black pepper, thyme, rosemary, and lemon zest. Rub this seasoning blend evenly over the monkfish fillets, coating all sides.

4. Prepare the Olive Mixture

In another bowl, combine the Kalamata olives, capers, minced garlic, and cherry tomatoes. Drizzle with 1 tablespoon of olive oil, then toss to coat the ingredients evenly.

5. Roast the Monkfish

Remove the preheated roasting pan from the oven and add 2 tablespoons of olive oil. Carefully place the seasoned monkfish fillets in the pan, arranging the olive mixture around the fish. Roast in the oven for 15-20 minutes, or until the monkfish is opaque and flakes easily with a fork.

6. Garnish and Serve

Once the fish is done, remove it from the oven. Sprinkle chopped parsley over the top and serve with lemon wedges for added brightness.

Tips for Success

Use Fresh Herbs for Best Flavor:
Fresh thyme and rosemary bring out the best in this dish. If fresh herbs aren’t available, you can use dried herbs, but reduce the quantity by half, as dried herbs are more concentrated.

Don’t Overcook the Monkfish:
Monkfish cooks quickly, so keep an eye on it. Overcooking can make it tough. It’s ready when it’s firm to the touch and flakes easily with a fork.

Customize the Olive Selection:
While Kalamata olives add a rich flavor, you can use green or black olives if you prefer a milder taste. A mix of olives can also add depth and complexity to the dish.

Recipe Variations

Spicy Roasted Monkfish:
For those who enjoy a bit of heat, add a pinch of red pepper flakes to the olive mixture before roasting. This brings a subtle warmth to the dish without overpowering the delicate flavor of the monkfish.

Lemon Butter Monkfish:
Instead of olive oil, use melted butter with a bit of lemon juice to coat the fish before seasoning. This will add a rich, buttery flavor that pairs beautifully with the fresh herbs.

Mediterranean Style:
For a Mediterranean twist, add a sprinkle of feta cheese just before serving. The saltiness of the cheese complements the olives and herbs, adding an extra layer of flavor.

Vegetable Medley:
Incorporate more vegetables, such as sliced bell peppers, zucchini, or thinly sliced fennel, into the roasting pan along with the tomatoes and olives for a heartier, more filling dish.

Serving Suggestions

As a Main Course:
Serve this roasted monkfish with a side of steamed green beans, roasted potatoes, or a fresh arugula salad for a complete meal.

With Grains:
This dish pairs well with gluten-free grains such as quinoa or wild rice, which can soak up the delicious olive and herb-infused juices from the roasting pan.

In a Mediterranean Platter:
For a unique presentation, add this roasted monkfish to a Mediterranean platter with hummus, baba ganoush, gluten-free pita, and marinated artichokes.

As Tacos or Wraps:
For a modern twist, use the roasted monkfish as a filling in gluten-free tortillas, topped with fresh greens, a dollop of yogurt sauce, and a sprinkle of feta for fish tacos or wraps.

Storage and Reheating Instructions

Storing Leftovers:
Store any leftover roasted monkfish in an airtight container in the refrigerator for up to 2 days. This dish is best enjoyed fresh, but leftovers can be repurposed in various ways.

Freezing Monkfish:
While monkfish can be frozen, keep in mind that the texture may change slightly upon thawing. If freezing, store in an airtight container or freezer bag for up to 1 month. Thaw in the refrigerator before reheating.

Reheating Instructions:
To reheat, place the monkfish in a preheated oven at 350°F (175°C) for about 10 minutes, or until warmed through. Avoid microwaving, as this can lead to a rubbery texture.

Nutritional Information (Per Serving)

  • Calories: 220
  • Total Fat: 14g
  • Saturated Fat: 2g
  • Carbohydrates: 6g
  • Fiber: 2g
  • Sugars: 2g
  • Protein: 18g
  • Sodium: 600mg

This gluten-free monkfish recipe provides lean protein and healthy fats while keeping carbohydrates low, making it suitable for various diets.

Cost Estimation

Approximate Cost per Serving: $6.50

While monkfish may be slightly pricier, its flavor and texture are well worth the investment for a special meal. Olives, herbs, and capers are affordable and versatile ingredients that add great value and taste.

Looking for more gluten-free seafood recipes? Check out our Gluten-Free Whole Roasted Branzino for another delicious option!
For additional information on the nutritional benefits of monkfish, check out this guide to monkfish.

Have you tried this Gluten-Free Monkfish Roasted With Herbs and Olives recipe? Let us know in the comments below, and feel free to share any unique variations or tips you may have!